Final Taper

Weeks of Nov. 23 - Dec. 5.
17th and 18th weeks of 18-week marathon program.
Late, but I should get my final taper into this blog.

Monday
Program Menu: 11k with 8 x 100m striders
Actual Run: 11k with 8 x 100m @ 5:36/k

Tuesday
PM: 6k@5:30-6:00
AR: 6k@5:51

Wednesday
PM: 13k with 3 x 1600m @ 5k race pace
AR: 0k (work trip to Hamamatsu, no time to run)

Thursday
PM: 8k recover
AR: 17.8k. 5k@5:39 in Tokyo. 12.8k in LA (4k@5:57, 3 x 1600m@ 5:00/5:00/4:30, 4k@5:33
Legs rather stiff, did not feel particularly good.

Friday
PM: 10k with 8 x 100m striders
AR: 0k

Saturday
PM: 21k@4:48-5:14
AR: 11k@5:14

Sunday
PM: Rest
AR: 5k. 3.8k@5:55, 6 x 200m striders.

Week total
PM: 69k
AR: 50.8k

Monday
PM: 11k@5:30-6:00
AR: 11k@5:45

Tuesday
PM:11k easy with 3k@4:21
AR: 12k. 4.5k@6:00, 3.2k@4:22.5 (2 miles in 7:16/6:46), 4.3k@5:58.
Cruised the 3k, felt ok.

Wednesday
PM: 8k recovery
AR: 8k@5:41

Thursday
PM: 8k recovery with 6 x 100m
AR: 6.4k easy, picked up last k

Friday
PM: 6k recovery
AR: Rest

Saturday
PM: Program ends, as I am a day off
AR: 6k@5:50.

Week: PM: 44k AR: 37k